Kegel Exercises For Women
The Kegel is the name of a pelvic floor exercise, named after Dr. Kegel who identified the exercise. These muscles are attached to the pelvic bone and act according to a hammock, holding in your pelvic organs. Kegel exercises are also called pelvic floor exercises because they treat and prevent pelvic floor weakness. Kegel exercises strengthen some of the muscles that control the flow of urine. In women, Kegel exercises are helpful for those who have stress incontinence or uterine prolapse. Doctors often prescribe Kegel Exercises for persons who have bladder control problems (urinary incontinence). Kegel Exercises for Women are often referred to as something women should do when they are pregnant. You might also be advised to begin kegels after giving birth in order to strengthen the pelvic floor, but the reality is that kegels can benefit women at any stage of life.
Once the Kegel Exercises become easy, you can further strengthen the muscles by squeezing to a count of eight and relaxing to a count of eight with our recommended resistance exerciser. Almost every woman over the age of 30 should probably get in the habit of performing kegel exercises for women. When you’ve identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, hold the contraction for five seconds, then relax for five seconds. Try it five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions. But there some conditions that can put particular stress on your pelvic floor muscles and that therefore call for more attention to kegel exercises. It will also work the muscle more to do the exercises with your knees apart. Avoid holding your breath. Instead, breathe freely during the exercises. Alternate performing Kegel exercises for women in sitting, standing and lying positions as your convenience. Some women change their body position during each practice session, performing a few exercises in each position. You can also choose a different body position for each session. For example, sit while performing your morning Kegel exercises, stand for your midday set and lie down for your evening set. For healthy women without symptoms of pelvic floor impairment, do the following three times per week: 4-6 second squeeze followed by a 10-second rest period, 10 times, 3 times per day (30 total). With practice, you should be able to do them while sitting at your desk or driving. Women can do these exercises at any time and any place. Most women prefer to do the exercises while lying down or sitting in a chair. After 4 – 6 weeks, most women notice some improvement. It may take as long as 3 months to see a major change and get pleasure during sex.